Counseling to Enhance Women's Lives
If your mental health were your top priority, what would you do differently today? What small action would you take? Use therapy to help you overcome obstacles, manage stress, find relief from pain and progress toward the life you want.
As your psychologist I serve as your consultant and coach as well as your therapist. We work together to protect, build and sustain your well being, happiness and quality of life. I look forward to meeting you. Let's get started.
Tell Your Story
The counseling begins with telling your story. My practice provides a private setting to talk about areas for acceptance, growth or change. In order for us to work well together, you'll need to feel understood. The first 2-3 sessions are an initial assessment period that give us time to see if we think we are a fit to work together.
Therapy is different things for different people. Some people are looking for a place to have a confidential conversation. Others are looking for information, tools or guidance. You may want to give voice to some hopes or make sense of a difficult time. Everyone benefits from encouragement, acknowledgement and feedback.
Gain Support, Build Knowledge
I use an integrative approach, drawing on various schools of therapy, best practices and lines of research to provide customized care. My style is positive and relationship-based. What works for one person is not necessarily going to work for the next. My treatment and self care recommendations reflect a focus on what works for you. They link you with findings from cognitive behavioral therapy, developmental psychology, positive psychology and mindfulness practice.
Are you stuck? Studies show that people often wait a surprisingly long time to seek help. Don't let that be the case for you. Face problems to reduce their impact. Unlock your mental constraints.Recognize triggers. Pause and respond differently. Practice new ways of handling difficult thoughts and feelings. The past does not have to determine the future.
Take a Different Stance Toward Stress
It's natural to seek support during stressful times. It speaks to your resolve to navigate challenges and desire to overcome them. And, it suggests a healthy impulse not to do it alone. As people we are deeply social. We find our way out of difficulties better with others than on our own. Talking to loved ones can be helpful. But, therapy offers something different - a private setting, time dedicated to you and access to a professional perspective.
What in your life would you like to make a little bit better? How can you cultivate small-scale happiness? Small moments of satisfaction, appreciation and awareness feed and sustain well-being. You may not be able to control outcomes as much as you would like. But, there are simple actions you can control. Each time you take that small positive action, it strengthens new pathways, making it easier next time.
We all want to live in tune with our strengths. We hope for lives of purpose, connection and fulfillment. We crave feeling loved and valued. But, things don't always work out as planned. Unexpected struggles can be upsetting, even overwhelming. You may find yourself responding to difficulties in ways you know are not helpful. As awful as they feel, tough times present opportunities for learning and growth.
Be Aware and Accept
Awareness, acceptance and change are linked. Awareness of thoughts, emotions and behavior sets the stage for reducing their negative impact. Acceptance can help you figure out better ways of managing what's bothering you.
Awareness of what is going inside you can help you take care of yourself to better take care of your life. Identify ways you get triggered or drained. Then, take simple, different actions in response.
Feed Your Positive Energy
How you feel affects how you act and how you manage your life. Do you want to renew your reservoir of energy - to feel more powered by positive energy, instead of drained by worry, anxiety or low mood? It may be that you want to feel more like your “best self” – however you define that. It may be smiling or laughing more often. It may be knowing that what you do has meaning or experiencing a greater sense of calm. Likely it has to do with feeling connected - whether it's to a special person, a group, family, friends or a greater purpose.
Understand and Take Action
Counseling includes efforts to gain understanding. We may talk about your life experiences, relationships, habits of thought or reactions to a setback. You may use therapy to address some tough questions in a supportive, private context.
We will likely talk about how your experiences, thoughts, emotions, physical reactions and behavior influence one another and your life. We'll take a look at whether there are things you are doing that inadvertently keep worry, sadness or fear going. We'll consider what your core values are and how they can lead you forward during challenging times.
Action is important for growth. Therapy includes articulating personal goals and taking steps toward them. It may involve practicing and strengthening relevant skills, for example in the areas of stress management, emotion regulation, health behavior, self care, communication, assertiveness and/or managing negative thoughts.
Inaction can also be liberating. Therapy sometimes involves encouragement to do less. For example, engaging less with anxious thoughts. That way they become weaker, less bothersome. As you develop a different mindset toward difficulties they can come to play a different, less dominant role in your life.
Set the Frame Through Lifestyle
Change takes its own time. Meanwhile, lifestyle sets the frame for psychological health. Daily routines play a significant role in how happy people feel. Prioritize healthy pursuits that enable you to act on your values and interests. Although habits can take time to change, especially if they've been around for a while, people can and often do change them. So can you. As you add positive habits, they can become automatic, taking the place of previous ones that fall away.
Enjoy Gratitude and Connection
Let's look ahead. You've restored your well-being. Now you're using what you've learned to maintain it. Life still has its ups and downs. Every day is not wonderful. Challenges still come your way. But, overall you're feeling significantly better.
You know what to watch for. You bounce back more quickly. You find yourself appreciating small things deeply. You experience a heightened sense of gratitude, a desire to help, a stronger sense of connection with others, greater openness, a call to pursue meaning. These are signs you are over the hump. I feel good seeing you in this place.
Start Feeling Better Today
What can you do today to boost your emotional health and well being? Take a break from thinking about the past or worrying about the future. Get outside. Move. Drink and smoke less or not at all. Put your phone down. Get away from your computer and TV. Pause on checking your email. Orient your energy toward interesting or meaningful pursuits, things that inspire and uplift you, that give you a sense of purpose. Practice gratitude. Proceed with intention. What makes you feel awe? Do it. Reach out to someone you care about. Help someone or something. Recognize ways in which you are already wonderful. Meditate and and/or do yoga. Express your love.
Ready to Move Forward?
It's your time to feel better. Contact me to get started.